Ingabe Ukuvuka Phakathi Nobusuku Kukwenza Ukhathale?

-Delile

• Yini ebangela ukuvuka phakathi kwamabili?
• I-apnea yokulala
• Ukwelashwa kwe-apnea yokulala
  
• Izesabekayo zasebusuku
• Xhumana nodokotela wakho uma:
  
• Ukuqwasha
• Amathiphu wokuzama ekhaya
  
• Ukukhathazeka nokudangala
• Amathiphu wokuzama ekhaya
  
• Ukuphazamiseka kwe-bipolar
• Amathiphu wokuzama ekhaya
  
• Ukuya endlini encane
• Amathiphu wokuzama ekhaya
  
• Izici zemvelo
• Amathiphu wokuzama ekhaya
  
• Ushiswe kakhulu
• Amathiphu wokuzama ekhaya
  
• Isiphetho

Ukuvuka phakathi kobusuku kungacasula kakhulu, ikakhulukazi uma kwenzeka kaningi. Ukuthola ubuthongo obugcwele busuku kubalulekile emijikelezweni yokulala okusheshayo kwamehlo (REM). Lapho ukulala kuphazamisekile, kuthatha umzimba wakho isikhashana ukubuyela ebuthongweni be-REM, okungakwenza ube ne-groggy ngosuku olulandelayo.

Yini ebangela ukuvuka phakathi kwamabili?

Kunezizathu eziningi zokuthi kungani ungavuka phakathi kobusuku. Abanye banezindlela ezilula zokwelapha ekhaya. Kwabanye, ungahle uthande ukubona udokotela wakho.

I-apnea yokulala

Uma une-apnea yokulala, uvuka noma uphefumule kancane ngezikhathi eziningi ebusuku. Iningi labantu abane-apnea yokulala abazi ukuthi ubuthongo babo buyaphazamiseka.

Noma ungazi ukuthi uyavuka, ungahle uqaphele ubuthongo basemini. Ezinye izimpawu eziyinhloko zokuphefumula kokulala yizi:

• ukuhoshozela
• uphefumulela phezulu lapho ulele
• ikhanda ekuseni
• ukulahleka kokuhlushwa emini

Ukuze uthole ukuxilongwa, udokotela wakho cishe uzokudlulisela esikhungweni sokulala. Esikhungweni, uzobhekwa ngesikhathi sokulala ebusuku. Abanye odokotela bancoma ukuhlolwa kokulala ekhaya.

Ukwelashwa kwe-apnea yokulala

• Amadivayisi wokucindezela umoya. Lawa madivayisi asetshenziswa ngesikhathi sokulala. Umshini upompa umoya omncane emaphashini akho ngesifihla-buso sokulala.Idivayisi evame kakhulu ingcindezi eqhubekayo yomoya oqhubekayo (CPAP). Amanye amadivayisi yi-auto-CPAP ne-bilevel positive airway pressure.
• Izinto ezisebenza ngomlomo. Le mishini ivame ukutholakala kudokotela wamazinyo wakho. Izinto ezisetshenziswayo ngomlomo ziyefana nabaqaphi futhi zisebenza ngokuhambisa umhlathi wakho phambili futhi zivule indlela yakho yomoya ngesikhathi sokulala.
• Ukuhlinzwa. Ukuhlinza ukuphefumula ubuthongo ngokuvamile kuyindlela yokugcina. Izinhlobo zokuhlinzwa zifaka phakathi ukususwa kwezicubu, ukubekwa kabusha komhlathi, ukugqugquzelwa kwezinzwa nokufakelwa.

Izesabekayo zasebusuku

Labo abanezinsongo zokulala abavuki empeleni, kodwa bangabonakala bephapheme kwabanye. Ngesikhathi sokwesaba ebusuku, olele uyaqhuma, amemeze, akhale, futhi esabe. Amehlo omuntu olele avulekile, futhi bangaze bavuke embhedeni.

Labo abanezinsimbi zokulala abakhumbuli ukuthi kwenzekeni lapho bevuka ngakusasa ekuseni. Izinkinga zokulala zithinta cishe amaphesenti angama-40 ezingane namaphesenti amancane abantu abadala.

Izingane zivame ukudlula okwesabisa kokulala ngokwazo. Kodwa-ke, ungahle uthande ukutshela udokotela wakho uma wena noma izimpawu zengane yakho zibonakala ziba zimbi kakhulu.

Xhumana nodokotela wakho uma:

• ingane yakho ineziqephu ezivame kakhulu
• iziqephu zibeka olele engozini
• ingane yakho inokwesaba okuvame ukubavusa noma abanye abalele ekhaya lakho
• ingane yakho inokulala ngokweqile emini
• iziqephu azixazululi ngemuva kobuntwana

Ukuqwasha

Ukuqwasha kungenza kube nzima ukulala noma ukulala. Abanye abantu baba nokuqwasha ngezikhathi ezithile kuphela, kodwa kwabanye, kuyinkinga engapheli. Ukuqwasha kwenza kube nzima ukudlula osukwini. Ungazithola ukhathele, unenhliziyo encane, futhi awukwazi ukugxila.

Isimo sokulala singabangelwa izinto eziningi, kufaka phakathi:

• imithi
• ukucindezeleka
• i-caffeine
• izimo zezokwelapha

Amathiphu wokuzama ekhaya

• Gcina esimisweni sokulala.
• Gwema ukulala.
• Thola ukwelashwa kobuhlungu.
• Gcina usebenza.
• Ungadli ukudla okukhulu ngaphambi kokulala.
• Vuka embhedeni lapho ungakwazi ukulala.
• Zama ezinye izindlela zokwelapha, njenge-yoga, i-melatonin, noma i-acupuncture.
• Zama ukwelashwa kokuziphatha kwengqondo (CBT).

Ukukhathazeka nokudangala

Ukukhathazeka nokudangala imvamisa kuhambisana nokuqwasha. Eqinisweni, kwesinye isikhathi kungaba nzima ukusho ukuthi yini eza kuqala. Ingqondo ekhathazekile noma ecindezelekile ingenza kube nzima ukulala noma ukulala. Ukulala ngezinkinga kungaholela ekukhathazekeni nasekudangelekeni.

Khuluma nodokotela wakho noma uchwepheshe wezempilo yengqondo ngokukhathazeka nokudangala kwakho. Bangancoma ukwelashwa kokuziphatha kwengqondo, imishanguzo, noma izindlela zokuphumula.

Amathiphu wokuzama ekhaya

• ukuzivocavoca umzimba
• ukuzindla
• ukudlala umculo
• ukunciphisa uhlu lwakho lwezinto okufanele zenziwe
• ukusetha ikamelo lakho lokulala ngokunethezeka nangokuthula

Ukuphazamiseka kwe-bipolar

Ukulala kakhulu noma ukulala kancane kuyisibonakaliso esiyinhloko salesi simo. Iningi labantu abanesifo sokuphazamiseka kwengqondo okuguquguqukayo lihamba ngezikhathi zokulala okuncane kakhulu ngesikhathi sesigaba somuntu, futhi kungaba ukulala okuncane kakhulu noma okuncane kakhulu ngesikhathi sokucindezeleka.

Kwesinye isifundo kubantu abadala abane-bipolar disorder,. Ukuvuka ebusuku kungenza ukuphazamiseka kwengqondo okuguquguqukayo kube kubi kakhulu, okuholela kumjikelezo olimazayo.

Amathiphu wokuzama ekhaya

• Sebenzisa igumbi lokulala kuphela ukulala nokusondelana.
• Lala kuphela lapho ulele.
• Shiya igumbi lokulala uma ungalali ngemizuzu engu-15.
• Vuka ngasikhathi sinye njalo ekuseni.

Ukuya endlini encane

Isidingo esivamile sokuchama singakwenza uvuke ebusuku. Lesi simo sibizwa nge-nocturia, futhi singaba nezimbangela eziningi, kufaka phakathi

• isifo sikashukela
• i-prostate ekhulisiwe
• isinye esisebenza ngokweqile
• ukuqhuma kwesinye

Ukuchama ebusuku nakho kungadalwa ukukhulelwa, imishanguzo ethile, noma ukuphuza kakhulu ngaphambi kokulala. Ukuthola ukuthi yini ebanga isidingo sakho sokuchama ebusuku kuyindlela engcono yokuthola ukwelashwa okufanele.

Amathiphu wokuzama ekhaya

• Thatha imithi ngaphambi kosuku.
• Beka umkhawulo ekudleni uketshezi amahora amabili kuya kwamane ngaphambi kokuba ulale.
• Nciphisa ukudla okubabayo, ushokoledi, neziswidi zokufakelwa.
• Zama izivivinyo zikaKegel.

Izici zemvelo

Ubuchwepheshe bungaba nomthelela omubi ekulaleni. Abaphenyi bathole ukuthi omakhalekhukhwini, omabonakude, amaphilisi kanye nama-laptops konke kunezibani ezikhanyayo ezikhawulela ukukhiqizwa kwe-melatonin. Le hormone ilawula ikhono lobuchopho bakho lokulala nokuvuka.

Ngokwengeziwe, imisindo evela kulawa magajethi ingagcina ingqondo yakho isebenza. Umsindo ngaphambi kokulala, nokubhuza nokukhala ngesikhathi sokulala, konke kungathinta amandla akho okuphumula ngokuphelele.

Amathiphu wokuzama ekhaya

• Zinike okungenani imizuzu engama-30 yesikhathi esingenabuchwepheshe ngaphambi kokulala.
• Gcina i-elektroniki ngaphandle kwekamelo lokulala.
• Uma ushiya ifoni yakho ngombhede wakho, cisha ivolumu.

Ushiswe kakhulu

Kunzima ukuthola nokuhlala ulele lapho umzimba wakho ufudumele kakhulu. Lokhu kungabangelwa amazinga okushisa afudumele endaweni yakho.

Kungadalwa nawukujuluka ebusuku. Ngokujuluka ebusuku, uvame ukuvuka phakathi nobusuku umanzi te ngomjuluko. Bangaba nezimbangela eziningi, njenge:

• imithi
• ukukhathazeka
• ukuphazamiseka komzimba

Kubalulekile ukukhuluma nodokotela wakho ukuthola imbangela.

Amathiphu wokuzama ekhaya

• Uma ikhaya lakho liyizindaba ezingaphezu kweyodwa, uzama ukulala phansi.
• Gcina izimpumputhe namawindi kuvaliwe emini ukuvimbela ukuthi ikhaya lakho lingashisi kakhulu.
• Sebenzisa ifeni noma i-air conditioner ukupholisa igumbi lakho.
• Gqoka izingubo ezilula kuphela uma ulele futhi usebenzise izingubo zokulala kuphela, uma zikhona.

Isiphetho

Uma uvuka phakathi kwamabili, vuka embhedeni ukuze ususe ingcindezi. Ukufunda incwadi kungakhulula ingqondo yakho ngaphandle kobuchwepheshe. Ukwelula nokuzivocavoca nakho kungasiza. Ubisi olufudumele, ushizi, ne-magnesium nakho kubonise imiphumela emihle.

Okubaluleke kakhulu, yiba nomusa kuwe. Uma uqhubeka nokuvuka phakathi kobusuku, khuluma nodokotela wakho ngezimbangela ezingaba khona.